Saturday, February 26, 2011

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Super foods you can not do without - A

Sardines for your brain

brings to the table the fish at least once a week and you'll reduce the 3% per year mental decline caused age, according to a study published on Archives of Neurology.

To make the fish so valuable are the famous omega 3.

These particular polyunsaturated fats make cell membranes more flexible, for they facilitate communication between neurons and improve the learning speed says Ascanio Polimeni, Psychoneuroendocrinology.

Omega 3, also favor the formation of eicosanoids, hormone-like substances that have anti-inflammatory action, we now know with certainty that the inflammation, although no specific disorders, damage neurons and reduces our memory .

Last but not least, omega-3 provide the proper oxygenation of the nerve cells because they keep the arteries clean of cholesterol. According

the Institute of Vitamins , every day we take 650 mg of omega 3, you can find in just 20 g of sardines .

do not love fish? Are you a vegetarian?

You can use fortified milk and yogurt, the dietician suggests Diana Scatozza , or consume foods such as oil and flaxseed, nuts (which contain alpha-linolenic acid, the precursor of omega 3).

Linseed oil is the best plant source of omega 3, you buy in health food stores and should be used only raw and stored in the refrigerator.

flax seeds are added to salads or soups, but before the ground shakes or are otherwise not be digested, not to exceed 4 g per day: the seeds raw, in fact, contain substances that may prevent the use iodine.

Walnuts have more balanced ratio between omega 3 and omega 6 (an excess of these fats can adversely affect the level of omega 3), points out that these are very energetic.

article: Fitness

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